Weight Loss May Ease Hot Flashes

By Georgianna Donadio, MSc, DC, PhD

As someone who has suffered through hot flashes, I found the following article from WebMD to be of great interest. As it is well written and well sited, I thought you might enjoy reading it and possibly it could be of some help to you or to other women you know going through the "power surges" of menopause.

Comments are welcomed!

Intense Diet and Exercise Program Lessened Symptoms in Menopausal Women in Study
By Katrina Woznicki

WebMD Health NewsReviewed by Louise Chang, MD
July 12, 2010 -- Losing weight may help modestly reduce hot flashes in menopausal women, researchers say.

Hot flashes, also known as hot flushes, are common in menopausal women. They typically cause sweatiness and redness in the face and can be disruptive and last for five or more years. Past research suggests that a higher body mass index (BMI) -- a measurement of height and weight -- is associated with more severe hot flashes, but whether losing weight could make a difference has remained unclear.

Study author Alison J. Huang, MD, of the University of California at San Francisco and colleagues randomly assigned 338 overweight or obese women to either an intense, behavior-oriented weight loss program or to a health education program. The women were taking part in a study on urinary incontinence. Participants in the intensive weight loss program had a goal to lose 7% to 9% of their body weight in 6 months. They met with experts weekly and were encouraged to exercise for 200 minutes per week, such as brisk walking, and follow a 1,200 to 1,500 daily calorie diet. The health education program required women to attend four one-hour sessions that addressed nutrition and healthy living.

The women’s average age was 53, they had a BMI of 25 or higher, and had urinary incontinence. At the beginning of the study, 154 women reported that they were bothered by hot flashes. Among this group, a total of 141 provided data about their hot flash symptoms six months after the start of the study.

Sixty-five of the 141 women said they were less bothered by their hot flashes six months after participating in the weight loss program, 53 reported no change, and 23 women reported a worsening of symptoms. Compared with those in the health education program, women who were in the weight loss program and were bothered by hot flashes had more than twice the odds of reporting a measurable improvement after six months.

Improvements were associated with decreases in weight, BMI, and waist size. However, there were no significant associations between changes in flashing symptoms and exercise, calorie intake, blood pressure, and overall physical and mental function.

The findings are published in the July 12 issue of Archives of Internal Medicine.

"Among women who were at least slightly bothered by flushing at baseline, the intensive lifestyle intervention was associated with significantly greater decreases in weight, body mass index, abdominal circumference, and systolic and diastolic blood pressure relative to the control group,” Huang and her team write. "No statistically significant effect of the intervention on self-reported physical activity, total calorie intake or overall physical or mental functioning was observed. Our findings indicate that women who are overweight or obese and experience bothersome hot flushes may also experience improvement in these symptoms after pursuing behavioral weight loss strategies; however, improvements in weight or body composition may not be the only mediators of this effect.”

With all good wishes,
G
© by NIWH 2010 all rights reserved

10 Things Anyone Can Do To Be Healthier

by Georgianna Donadio, MSc, DC, PhD

Everyone loves "tips", especially when it comes to their health. Here is a short but powerful list of ten things we can all do to be healthier, thinner and more energetic. The best part is they are easy to do and aren't expensive:

> Drink more water - sometimes we over eat because we are actually in need of more body fluid, so drink more water, especially when you are hungry

> Move more. The simple act of physically moving is a great way to get more exercise, improve circulation and reduce calories.

> Eat less starch. Complex carbohydrates are the main culprit in producing excess insulin, which is a major player in diabetes, heart disease, stroke and obesity.

> Enjoy a hobby that relaxes you. People with hobbies have lower blood pressure and are less stressed from being able to redirect their energies and attention into something they love to do.

> Keep plants or have a pet. Statistics show that people who keep pets or take care of plants are less depressed and more social. In nursing homes, residents are given plants to take care of to reduce depression.

> Eat out less. American's are eating 75% of our meals outside the home. The amount of salt, MSG and chemicals in the foods eaten outside the home is unhealthy and preparing food at home is not only healthier but also less expensive.

> Have regular personal quite time. Meditation, prayer, chanting, contemplation are all ways to slow down the nervous system and help improve sleep and digestion.

> Pay down your debt. The amount of debt a person maintains exerts a major influence to the amount of stress they have in their lives. Owe less, live longer.

> Be sure to get 8 hours sleep. You might be able to function on less but for your body to rest and rejuvenate 8 hours is the ideal.

> Eat breakfast. People who eat breakfast live 7 years longer than those who don't because the body functions more efficiently when eating is on an appropriate schedule.

With all good wishes,
G
© by NIWH 2010 all rights reserved